Olive Oil: What are the benefit of Olive Oil?

Olive oil is a liquid fat obtained from olives (the fruit of Olea europaea; family Oleaceae), a traditional tree crop of the Mediterranean Basin, produced by pressing whole olives and extracting the oil. It is commonly used in cooking: for frying foods or as a salad dressing. It can be found in some cosmetics, pharmaceuticals, soaps, and fuels for traditional oil lamps. It also has additional uses in some religions. The olive is one of three core food plants in Mediterranean cuisine; the other two are wheat and grapes. Olive trees have been grown around the Mediterranean since the 8th millennium BC.

Spain accounts for almost half of global olive oil production; other major producers are Portugal, Italy, Algeria, Tunisia, Greece, Morocco and Turkey. Per capita consumption is highest in Greece, followed by Italy and Spain.

The composition of olive oil varies with the cultivar, altitude, time of harvest, and extraction process. It consists mainly of oleic acid (up to 83%), with smaller amounts of other fatty acids including linoleic acid (up to 21%) and palmitic acid (up to 20%). Extra virgin olive oil is required to have no more than 0.8% free acidity and is considered to have favorable flavor characteristics.

Use of Olive Oil

Olive oil is considered one of the best edible oils with antioxidant properties and health benefits. It has high levels of monounsaturated fatty acids, which helps reduce the body’s total cholesterol levels, and lower one’s risk to heart disease. In addition, olive leaf and olive oil might lower blood pressure. Olives might also be useful to kill microbes, such as bacteria and fungus.

Nutritional Facts about Olive Oil

The nutritional values per 14g of one tablespoon of olive oil are:

• Calories 120
• 14 g Total Fat
• 2.2 g Saturated Fat
• 1.8 g Polyunsaturated Fat
• 10 g Monounsaturated Fat

Types of Olive Oil

Using the correct type of olive oil is crucial. There are five primary grades of olive oil – extra virgin oil, virgin oil, refined oil, pure olive oil and olive pomace oil. Each of these olive oils has a different smoke point, and this smoke point will determine its usage. An oil with a high smoke point is better suited for cooking purposes. While those with a low smoke point should be used for quick sautés and as dressings for salads

1. EXTRA VIRGIN OLIVE OIL

It is the best quality olive oil. It undergoes cold processing, which prevents the natural content from altering after exposure to high temperatures. As a result, it has a low acid content, even lower than virgin oil.

2. VIRGIN OLIVE OIL

It is an unrefined form of olive oil extracted using the cold-pressing technique. It has a slightly higher level of acidity content that ranges between 1 to 4 percent. Another specialty of this oil is that it is temperature resistant. In comparison to extra virgin oil, the taste is milder and is suitable for low-heat cooking. It is also ideal for salad dressing.

3. PURE OLIVE OIL

Pure Olive oil is created by mixing either extra virgin or virgin oil with the refined one. It is rich in Vitamin E and is used only for cooking, body massages, and therapies.

4. REFINED OLIVE OIL

It is considered a moderate quality oil. Refined olive oil primarily comes into use for cooking only. It is appropriate for all cooking techniques, but more so when cooking at a high temperature. It has the same fat content as the above two oils.

5. OLIVE POMACE OIL

Pomace type is the lowest quality olive oil available in the market. Pomace comes from the residues and the remains left after the fruit’s pressing is completed. Once the actual fruits are pressed, there still remains the residue of oil and water. This remaining oil is extracted and mixed with high-quality oils to improve its quality. But this oil is best suited for massages, and other therapies.

6 Health Benefits of Olive Oil

1. Promotes Heart Health 

Olive oil protects against inflammation. It reduces LDL oxidation (bad cholesterol) and improves the endothelium’s function, lining the blood vessels. It manages blood clotting and lowers blood pressure as well.

2. Reduces the Risk of Cancer 

Olive oil consists of oleic acid, which is highly resistant to oxidation. As a result, it has beneficial effects on genes linked to cancer. In addition, olive oil is rich in compounds that can help fight cancer at a molecular level.

3. Relieves Pain and Inflammation

The leading cause of inflammation in the body is C-reactive protein. Also, this protein increases during conditions like arthritis. Olive oil has polyphenol oleocanthal that contains anti-inflammatory properties and works similar to ibuprofen.

4. Boosts Bone Health

Regular intake of olive oil is beneficial for bone health. It has bone-building calcium and vitamin D. Daily consumption of olive oil stimulates bone formation and prevents bone breakdown.

5. Reduces the Risk of CVD and Stroke

Stroke is the second most common cause of death. Olive oil is a healthy fat that reduces the risk of strokes. In addition, research suggests olive oil rich in polyphenols (responsible for preventing blood lipid oxidation) can help in reducing the risk of CVD and Stroke. 

6. Balances Blood Sugar and Prevents Diabetes

It contains healthy fats that are crucial to managing type 2 diabetes. Therefore, olive oil’s good fats help slow down the absorption of glucose into the bloodstream. Consequently, this controls the sugar levels in the blood.

Studies have shown that olive oil has positive effects on insulin sensitivity and blood sugar levels. The preventive properties of olive oil were recently proven by a randomized clinical experiment involving 418 healthy individuals.

Furthermore, the finding of yet another study shows that a Mediterranean diet high in olive oil significantly lowers the risk of type 2 diabetes.

Ways to Consume Olive Oil

This recipe is a winner, as it abounds in health and flavor while having an appealing look. It contains fresh basil, tomatoes, garlic, and shredded cheese.

Ingredients:

• 1 cup fresh basil leaves
• 1/4 cup toasted pine nuts (toast by heating in a non-stick skillet on medium heat, often stirring, until golden brown)
• 1/4 cup extra-virgin olive oil
• 1/2 cup shredded Parmesan cheese
• Pinch salt (optional)
• 10-inch-thick slices of French or sourdough bread, preferably made with part whole-wheat flour

Method:

• Put all of the ingredients except the bread in a small food processor. 
• Pulse briefly to blend well.
• Spread about 1/2 tablespoon pesto spread on each bread slice with a drizzle of cheese and place on a foil-lined cookie sheet. 
• Bake for 2-3 mins observing, till bread is lightly toasted and cheese melted.

Recipe 2- Olive Oil Salad

This recipe breaks the stereotype that salads and sprouts are boring. This refreshing salad is made with brussels sprouts, olive oil, cheese and lemon juice.

Ingredients:

• 450g brussels sprouts
• Five tablespoons extra-virgin oil
• Salt to taste
• 3 ½ tablespoon fresh lemon juice
• ½-1 teaspoon whole black peppercorns, crushed
• 115g pecorino cheese

Method:

• Rinse the sprouts, let them dry for some time.
• Remove discoloured leaves and cut the sprouts halfway lengthwise.
• Slice the sprouts into thin layers and transfer them into a large bowl.
• Drizzle the oil over sprouts, add salt and toss the mixture.
• Add lemon juice, black pepper and toss it again. Spread the cheese on the top of the salad and serve it immediately. 

Apart from being used in cooking and for dressings, olive oil is famous for other usages. For example, olive oils are part of medicines, beauty products, different soaps, etc. In ancient times people also used olive oils for lighting lamps. Currently, it can serve as an excellent replacement for makeup removers and moisturizers. But if you are opting for olive oil as a moisturizer, please check your skin type first. It is ideal for normal to dry skin. Generally, Pure olive oil is excellent for body and hair massages at home and spas. It is great for babies too.

Reference: healthifyme.com